Two Sisters, One Kitchen

Quick, healthy meals by a loving team. See what’s cooking in J & K's kitchen!

Tofu & Egg Arugula Parmesan Omelet October 7, 2011

Tofu & Egg Arugula Parmesan Omelet

Jamie says:  After enjoying the evening with fellow Gators at my first Broward County Gator Club event, I was looking for part 2 of my dinner.  I quickly made this Tofu & Egg Arugula Parmesan Omelet.

The tofu took on the flavor of the eggs and made it a hearty omelet.  Using the omelet pan made it easy to flip and made the eggs nice and fluffy.

Tofu & Egg Arugula Parmesan Omelet


  • 3.5 oz (1/4 of 14 oz package) extra firm tofu (TofuPlus)
  • 1 tsp canola oil
  • 2 large eggs (4 grain omega 3)
  • 1 cup arugula
  • 2 Tbsp onion
  • 2 Tbsp tomato
  • dash salt
  • dash freshly ground pepper
  • 1 Tbsp grated parmesan cheese
  • 2 Tbsp ketchup
  • no-stick cooking spray
  1. Cut tofu into cubes.  In a non-stick pan on medium high-heat, add canola oil and diced tofu.  Cook for about 8 minutes or until lightly browned, stirring constantly.
  2. Crack eggs in a bowl.  Beat with a fork.
  3. Chop onion and tomato.
  4. In an omelet pan on medium heat, pour in egg.  Add cooked tofu, arugula, and chopped onion and tomato.  Close lid.  Cook for about 3 minutes.  Flip.  Cook for an additional 3 minutes or until cooked throughout.
  5. Top with salt, pepper, Parmesan cheese, and ketchup.
Serves: 1
  • Nutrition note:  The Tofu & Egg Arugula Parmesan Omelet is a high protein and low carbohydrate meal.

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